The human body is an amazing thing. Whoever said you have to lift weights in order to get the body you want wasn’t doing this. Weights are great, but there are a number of exercises you can use to shape, tone and strengthen your chest muscles. Remember the pushup?
Yes, the pushup.
By using variations of the standard pushup, you’ll shred fat, boost strength, stimulate new growth, and carve out incredible pecs that scream “touch my body.”
With this routine by Men’s Health, in just 8 weeks you’ll see incredible results. The first step builds your endurance, the second increases strength, and the final step adds explosiveness and speed so you can pack on more size.
Before starting the program, you should be able to do 20 consecutive pushups. If you can’t, then build your strength with this 3-week prep: Three days a week, do 3 sets of pushups, resting 3 minutes between sets. (A set is as many pushups as you can complete.)
*BEFORE YOU BEGIN*: For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders) and then lower your chest to the floor. Press your body back to the starting position by straightening your arms. After you do the first eight week, to add difficulty, perform the exercise with your hands on a medicine ball.
Weeks 1 and 2
Perform these exercises 2 or 3 days a week in the order shown, with at least 1 day of rest between workouts. Complete 3 sets of each pushup type, resting 1 to 2 minutes between sets. Aim for sets of 10 to 15 reps; if you can’t reach that goal, do as many reps as you can.
A. Wide pushup
Do a standard pushup, but with your hands wider than shoulder-width apart.
B. Alternating shuffle pushup
Start in pushup position. Move your right hand to the left until your two hands are next to each other. Now slide your left hand farther left until your hands are shoulder-width apart again. Do a pushup and repeat the process, this time moving to the right and doing another pushup. That’s 1 rep.
C. Diamond pushup
Do a pushup with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond shape.
Weeks 3, 4, 5, and 6
Perform these exercises 2 days a week. Complete 4 sets of each pushup type, resting 1 to 2 minutes between sets. Aim for 10 to 15 reps in each set. For these pushups, you’ll need a 4- to 8-inch-high box or step.
A. One-arm pushup
Do a pushup with your right hand on the floor and your left hand on the box. Switch arms and repeat. That’s 1 rep.
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B. Crossover box pushup
Do a one-arm pushup with your left hand on the box. Then, from the starting position, lift your right hand and place it beside your left hand on top of the box. Then move your left hand down to the floor so your hands are shoulder-width apart again. Perform a pushup. That’s 1 rep.
C. Hands-on-box diamond pushup
Perform a diamond pushup, but with both hands on the box.
D. Dynamic box pushup
Place your hands on a box in the diamond pushup position. Lower your body and press explosively off the box, your hands landing on the floor with the box between them. Immediately lower your body and press explosively up so your hands land back on the box in the starting position. That’s 1 rep.
Weeks 7 and 8
Complete the exercises in step 2 as a circuit, performing one exercise after the other with no rest. Try to perform 10 reps of each exercise. Do this twice a week, and allow 3 or 4 days of rest.
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